CFP Boot Camp  

Our next boot camp starts September 30th and meets M/W/F at 7pm-8pm.  CFP offers group discounts of three or more, for more details and to register follow this link.  

Fitness

A.  4 Sets

10 x Front Rack Kettlebell Squats

45 Sec Rest

10 x Kettlebell Rows

45 Sec Rest

B.  5 Rounds for Max Reps

30 x Sec Calorie Row

30 x Sec Rest

30 x Sec Wallballs

30 x Sec Rest

Performance

A1.  Front Squat – 5 x 3

A2.  Kettlebell RDL – 5 x 5

B.  AFAP

400m Run

21 x Thrusters @ 95lb/65lb

30 x Pull-ups

50 x Box Jumps @ 24inch/20inch

30 x Pull-ups

21 x Thrusters @ 95lb/65lb

400M Run

Sport

A.  Snatch Balance – 5 x 1 w/3 Min Rest

B.  AFAP

400M Run 

21 x Thrusters @ 115lb/85lb

30 x Pull-ups

50 x Box Jumps @ 24inch/2oinch

30 x Pull-ups

21 x Thrusters

400M Run

Games Track 2014 

A.  CGBP – 5 x 1 w/3 Min Rest 

B.  Every 90 Secs for 10 Sets 

5 x TNG Power Snatches @ 155lb/105lb 

10 x Wallballs @ 20lb/14lb 

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